Warm-up:
A) 3x10 Unilateral glute bridges, alt legs
B) 3x5 Air-squat
Strength:
1) BS: 60x2x3, 23X1 tempo, as fast as possible on the ascent
Capacity:
2) 30” AMRAP, with HR between 140-150 BPM:
Row 1000m
HS walk 100’
08/11/2016
Warm-up:
A) 3x10 Unilateral glute bridges, alt legs
B) 3x5 Air-squat
Strength:
1) BS: 60x2x3, 23X1 tempo, as fast as possible on the ascent
Capacity:
2) 30” AMRAP, with HR between 140-150 BPM:
Row 1000m
HS walk 100’
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